6 rounds (2 fly, 2 back, 2 free)
4 x 25: shooter, 12.5 SDK, build, sprint
-- I ended up doing these 12.5 SDK, 12.5 SDL, all EZ, AFAP
-- I can't do shooters after an all out effort. Not sure anyone could -- there was a lot of griping about this.

16 x 25, odds = EZ, evens = sprint @ :45
-- My arms were really tired, so I did the sprints backstroke kick with fins
-- I was able to hold 10-11s, which is pretty good for me on the 1:30 instead of the usual 3:00 that I do all out efforts on
150 EZ

Total: 3500

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I've gotten in some good training lately. I've managed to do some AFAP 50s, which I had been avoiding. Last night was a ton of sprinting and I was beat after. Having Melissa in the next lane to race on the fast stuff really pushed me.